Vegetarian Iron Foods Chart
Compare vegetarian iron sources by serving size, rank them by iron per portion, and see their contribution to your selected daily target.
Ranked by iron per selected serving
Choose your inputs to see the chart.
| Food | Iron | Target |
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How the chart computes
This iron rich foods vegetarian chart uses the listed USDA iron values for foods with a source-defined typical serving. Plants provide non-heme iron, so the same milligram amount is not equivalent to heme iron from meat; vitamin C can increase non-heme absorption, while tea, coffee, calcium and phytates can reduce it.
Choose a serving multiplier, category and daily iron target. The chart scales each food's static per-100 g value by its typical serving and your multiplier, then ranks the results by iron per selected serving.
iron per serving = iron per 100 g × serving grams ÷ 100; contribution = iron per serving ÷ selected target × 100 The daily target is a comparison reference, not a prescription. A single food value is not a diagnosis, and a clinician or dietitian decides what is appropriate for your circumstances. This chart does not prescribe supplements.
USDA FoodData Central ↗NIH Office of Dietary Supplements ↗FDA Nutrition Facts label ↗
Vegetarian iron foods chart FAQ
What does the serving multiplier change?
A multiplier of 1 uses the typical serving listed for each food. A multiplier of 2 doubles that serving's grams and iron calculation; it does not change the underlying per-100 g value.
Which daily iron target should I compare with?
The source lists 8 mg for men and women 51+, 18 mg for women 19–50, 27 mg during pregnancy, 11 mg for teen boys and 15 mg for teen girls. Select the reference that fits your context, or enter another positive comparison target.
Is plant iron absorbed the same way as meat iron?
No. Plant iron is non-heme iron. The source says vitamin C can increase its absorption, while tea, coffee, calcium and phytates can reduce it.
Does this chart recommend supplements?
No. It compares food values only and does not diagnose, prescribe supplements or choose a dose.
Are my entries saved?
No. The calculation runs in your browser and this component does not send your entries over a network.